Instead of the full leg raise, do knee raises. When you feel comfortable doing them, try to do some leg raises at the start of each set. Eventually progress until you can do them for the whole workout.

7 weeks ago I injured my lower back doing squats. My Dr thought it was probably a herniated disc but didn't send me for an MRI right away, wanted me to do physical therapy first. My PT said that my symptoms and range of motion, plus only the localized pain, was more like a servers strain and not so much a herniation. Anyway, I started back to the gym this week doing light weights to get the body back into the groove and get the soreness week out of the way. This workout plan looks like a great thing to restart my lifting again after 7 weeks off. Prior to the injury I was lifting for the last year and a half.

I know the importance of squats and deadlifts and such. I'm just really scared of the squat rack at this time. Well I should say I'm really scared to put much pressure on my lower back since without the MRI, I'm not sure which injury I really have. Should I just keep doing basic lifting exercises for a few more weeks before I start this program up to give more healing time? How do I get over the mental part to get back into squats and deadlifts again, that's if my back will even let me? Thanks for reading my novel.

Get the injury checked out properly. A PT should be telling you this not giving opinions well outside of there level of qualification and expertise. Spend the time and money to prioritize your health then get back to training when you can make proper informed decisions about what is safe.

Being in the military and I'm always telling my Airmen to work weighed abs, as they use weights for every other muscle. I love weighed leg raises, although I prefer gym equipment like the "power tower" so I don't have to hang, as I have bad shoulders. The power tower also assists in keeping the torso from moving.